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Kayla Gamsky Health and Wellness

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Louisville, KY
Kayla Gamsky Health and Wellness

IIN Certified Health Coach

03/20/2025

✨Understanding is Power✨

They say, “once you know better, you do better”…

No one else is going to take responsibility for your health the way that you can. Educating yourself and understanding your needs is ultimately your responsibility… no one else can do it for you. Own it! 🤩

Let’s chat to see how we can work together so you can become empowered and educated about your own health!

03/16/2025

✨keep it simple✨

So many people are looking for quick fixes, extra supplements, the newest gadget, or another technique to improve their health… But in reality, the simple things are the most important.

Don’t skip the basics!

These 4️⃣ foundational aspects of health are impotent for everyone, but especially women as supporting hormones helps support everything else.

For the next 3️⃣0️⃣ days, challenge yourself to improve one of these four areas and see if you notice any changes.

Need help and accountability? Send a DM and see if we can work together!📥

03/09/2025

📚BOOK REC📚
Taking Charge of Your Fertility: The Definitive Guide to Natural Birth Control, Pregnancy Achievement, & Reproductive Health by Toni Weschler

In light of International Women’s Day yesterday, this is THE book that should be taught to cover female health in health class! There are so many things I have learned about the female body that I should have been taught, but unfortunately wasn’t. So many young women don’t actually understand their bodies and how they function and miss vital clues for optimal health and fertility.

While I initially put off reading the book because I wasn’t looking to get pregnant at the time, I wish I would have read this in my teens and 20’s. Yes, “fertility” means the ability to conceive or reproduce; HOWEVER, being “fertile” (for both men and women) means you are in good health (especially those in their 20’s-40’s).

If you are not looking to get pregnant any time soon, this book can teach you natural ways to prevent pregnancy and general education about reproductive health. If pregnancy is a goal down the road, now is the time to educate yourself about your body… not while you’re actively trying to conceive. The book even offers insight into menopause and in*******se.

🌸Read this book & take control of your reproductive health!

02/19/2025

✨🌸Understanding your cycle = empowerment 🌸✨

1️⃣ Menstrual Phase (Days 1-5): Rest & reset. Your body sheds the uterine lining, triggered by a drop in estrogen and progesterone. Energy may feel low—perfect time for self-care!

2️⃣ Follicular Phase (Days 6-13): A fresh start! Estrogen starts rising, stimulating the growth of follicles in the ovaries. You’ll feel more social, energized, and creative as your body prepares for ovulation.

3️⃣ Ovulation (Days 14-16): Peak energy & confidence! Luteinizing hormone (LH) surges, triggering the release of an egg from the o***y. Estrogen peaks, and you might feel your best—most fertile time of the month.

4️⃣ Luteal Phase (Days 17-28): The winding down phase. Progesterone rises to prepare the uterus for potential pregnancy. If pregnancy doesn’t occur, hormone levels drop, leading to PMS symptoms as your body gets ready for the next cycle.

📓This is what every girl SHOULD have learned in health class!

Listen to your body & embrace every phase 💖

02/09/2025

✨Hormones✨
Women are not just “mini men”

Women are equal to men, but women are equally different... A woman’s hormonal cycle is roughly 28 days long - a man’s is 24 hours.

Women’s bodies, brains, immune system, mood, motivation, and libidos change through the month; therefore, this affects how women and men should approach sleep, nutrition, exercise, work, and more differently!

More info for come on the four female hormone phases and how to support the body throughout the cycle ✨

02/01/2025

🐾🐾🐾 Did you know?!?
Having a furry pet in the house can not just positively affect your mental health and overall mood, but it can increase your immunity and improve your good gut bacteria! 🦠😻

Research suggests that having a pet in your home, particularly a furry animal like a dog or cat, can positively influence your gut bacteria by increasing the diversity and abundance of beneficial bacteria, potentially lowering the risk of allergies and promoting a healthier microbiome, especially in early childhood exposure; this phenomenon is often referred to as the “pet exposure hypothesis” or “hygiene hypothesis” related to gut health.

Important considerations:
• The impact of pet ownership on gut bacteria can vary depending on the individual, pet species, and frequency of interaction.
• Proper hygiene practices like handwashing after handling pets are important to prevent potential transmission of harmful bacteria.

01/16/2025

Have you ever heard someone say?
“It’s normal to have period pain”
“Oh I’m just stressed”
“Everyone gets a cold sometimes”
“A little bit of bloating is normal”
“I’m just getting older”
“You know, it’s just hard to focus”

Some things people often consider “normal” simply because they are common health issues include: frequent headaches, occasional fatigue, mild digestive discomfort, menstrual cramps, low back pain, occasional anxiety, minor skin irritations, and occasional mood swings; however, it’s important to remember that even if these symptoms are widespread, they might still indicate an underlying health concerns.

We don’t have to live this way. Dare to live a “not normal” life and feel great in your body! DM me to find out how we can work together!

01/12/2025

☕️Protein Hot Chocolate with Homemade Marshmallows☕️

✨Ingredients:
2 cups grass-fed milk
1 scoop protein powder
1 tbp cacao powder
1-2 tbp chocolate chips
2 homemade marshmallows

✨Directions:
Slowly heat all ingredients in a pot on the stove while consistently stirring with a whisk until desired hotness. Pour in mug. Add marshmallows on top. Enjoy!

✨DM me for the marshmallow recipe link!

01/05/2025

📚BOOK REC📚
More Than a Body: Your Body Is an Instrument, Not an Ornament — Lexie Kite and Lindsay Kite

“Positive body image isn’t believing your body looks good; it is knowing your body is good, regardless of how it looks.”

Last year, I read this with my book club, and all four of us found it insightful and empowering. I wish I had had a book like this during my formative years as a teenager and young adult. So much so, that I bought it for my 16-year-old sister for Christmas. I would honestly encourage anyone to read this book, but especially women or those raising girls 🩷

01/03/2025

✌🏼of my favorite things about the IIN coaching program is the foundation that health is bio individual and multidimensional.
1️⃣ health is bio individual — what works for one person may or may not work or for another person. There is no one-size-fits-all approach to health… and that’s beautiful! So whether that is exercise, diet, spiritual practice, or social calendars, you have to determine what works for YOU!
2️⃣ health is multidimensional — being healthy is not just exercise and diet, but mental, emotional, social, and spiritual health play a huge factor into overall wellbeing. All of these areas impact the other(s) and you cannot just focus on one aspect of health and ignore the others.
✨If you are interested about learning more about how to improve your health on a bio individual level while also improving all aspects of your life, please DM me to work together in 2025!

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